The secret to gorgeous skin may be as simple as tweaking your diet and making some lifestyle changes.

Beautiful skin starts from within. Ever noticed how some people just seem to be glowing with radiance, their complexions appearing alive and energised? Part of this luminescence comes from a general commitment to good health and wellbeing, with nutritious food choices, vitamin intake, adequate consumption of water and regular exercise.

While a tailored skincare routine can make a tremendous difference to your skin, it’s just as important to nourish your skin from within, as inner health can have a huge effect on outer beauty.

“A good diet can be reflected in the skin. I follow a holistic philosophy that eating, exercising and sleeping well will help you look and feel well,” says Melbourne dietitian Zoe Nicholson, of Figureate. “By eating a good variety of seasonal fruit and vegetables as part of a well-balanced diet, you should be able to get all the essential vitamins and minerals you need for a well-functioning body. “Anecdotally, I know many women who say once they start eating better, this is reflected in their skin looking better.”

Not only will a great diet help revitalise and renew complexions, it can help alleviate such skin conditions as dry, flaky skin, wrinkles, acne, rosacea and oily skin.

ANTI-AGEING POWER FOODS

1 BERRIES.
Rich in anti-oxidants, berries such as strawberries, cranberries, blueberries and raspberries contain high levels of vitamin C, which help build collagen in the skin and work to keep it plump and firm. These berries also contain an anti-oxidant known as anthocyanin, which has both anti-ageing and anti-inflammatory capabilities.

2 APRICOTS.
Rich in vitamin A and calcium, this fruit is great for soothing inflammation and skin.

3 SALMON AND TUNA.
The Omega 3 fats in salmon and tuna help fight free radicals that can damage collagen, leading to sagging and wrinkles. Additionally, Omega 3 fats have powerful anti-inflammatory properties and have been known to ease conditions such as dermatitis. Omega 3s can also be found in walnuts, flaxseed and linseed.

4 GOJI BERRIES.
This bright red berry is said to have 500 more times vitamin C per gram than found in oranges and is lauded for its anti-oxidant strength. To top it off, it may even offer some protection against the skin damage that leads to cancer. Scientists at the University of Sydney gave goji berry juice to mice and found that the nutrients helped protect them from sun damage. Dr Vivienne Reeve from the university’s Faculty of Veterinary Science says, “The mice that drank goji berry juice had significantly less inflammation of the skin.” However, before you start downing it by the litre, cancer specialists say that while it’s high in anti-oxidants, its sun-screening effects have not been tested on humans.

5 TOMATOES.
This tasty fruit contains high levels of lycopene, which has the ability to decrease collagen damage in the skin. Cooked tomatoes actually have higher levels of lycopene and some researchers say it offers partial protection against cancer.

6 RED GRAPES AND RED WINE.
Drink up! Found in the skin of red grapes and a constituent of red wine, resveratrol is a powerful anti-oxidant said to promote the longevity of skin cells, hence prolonging skin youth. “This is one of the most exciting molecules we have ever worked with, as it’s a great anti-oxidant, has superb anti-inflammatory qualities and is a great anti-ageing ingredient because of its ability to activate the SIRT-1 gene and therefore increase longevity,” says Dr Daniel Maes, vice-president of Global Research and Development for Estée Lauder. Yet before you bump up your intake of red wine, Dr Maes says you’d have to drink countless bottles of wine in one sitting to get any anti-ageing benefits. Instead of relying on the grape, Dr Maes and the Estée Lauder team have created Resveretrate, which is five times more potent that the traditional resveratrol used in skincare. “It has been shown, with in-vitro testing, to provide six times more protection from environmental damage, allowing more time for skin cells to repair damage and more than doubling the survival rate of skin cells,” he says.

7 FRUIT.
Oranges, lemons, limes and grapefruit are brimming with vitamin C, which works to preserve collagen in the skin and boost the immune system. Papaya is also a potent source of vitamin C, plus vitamin A, and is wonderful for skin repair. It can even be applied to wounds for fast healing. An apple a day keeps the doctor away and it has skin healing properties. Apples also contain vitamins A and C, which help nourish, moisten and soften the skin.

8 GREEN TEA.
Green tea contains high levels of flavonoids, which are chemicals present in plants that help to produce colour in fruits and petals. Having strong anti-oxidant properties, they are wonderful for skin health. Green tea also contains EGCG (epigallocatechin gallate), one of the most powerful anti-oxidant flavanoids known. For those with skin conditions such as acne, green tea’s antibacterial properties may be helpful. Green tea also helps to reduce inflammation and aids in detoxification, which is good news for acne sufferers. A cup of green tea contains about 150mg of flavonoids and the anti-oxidant activity is said to be equivalent to that of two apples.

9 BEANS AND LENTILS.
Dry beans such as kidney, black, navy and chickpeas are a good source of folic acid, which protects against heart disease by breaking down an amino acid called homocysteine. They also contain folate, which plays an important role in healthy cell division and is crucial to the repair of damaged cells. Beans and lentils have the potent anti-inflammatory anti-oxidants – flavonoids and flavonals – found in tea, fruit, grapes, red wine and cocoa beans. In particular, the reddish flavonal pigments in the coats of beans and lentils exert an anti-oxidant activity 50 times greater than vitamin E, protect against oxidative damage to cell membrane lipids, promote healthy collagen and cartilage.

10 CARROTS.
Loaded with carotenoids, or beta carotene, carrots strengthen the body’s immune system and can protect against some forms of cancer. Drinking carrot juice regularly can help reduce skin discolorations.

11 EGGS.
With their high protein content, eggs are good for tissue repair and skin cell growth.

12 SOY.
Foods such as tofu, soy beans, soy and linseed bread, and soy drinks are high in amino acids, which help work on degenerated skin tissue fibres. Soy acts in a similar way to the hormone oestrogen and, as such, is beneficial in keeping skin supple, elastic and hydrated. Dryness and thinning of skin are problems associated with skin suffering from the loss of oestrogen which occurs with menopause.

13 NUTS AND RAW SEEDS.
Nuts such as almonds, walnuts, hazelnuts and seeds such as sesame and pumpkin are rich in vitamin E, which helps fight wrinkles and sagging.

14 DARK GREEN LEAFY VEGETABLES.
Vegetables such as spinach and cabbage contain high levels of iron, which work on dark circles under the eyes, beta carotene to destroy free radicals and vitamin C to support the skin’s collagen network.

15 WHOLEGRAIN CEREALS.
Rich in complex carbohydrates, whole grains boost the body’s elimination processes. A sluggish system is reflected in your skin, which can look tired. Whole grains increase the skin’s ability to detoxify and encourages a fresh and radiant complexion.

GOOD LIFESTYLE CHOICES

For the maximum beauty benefits, healthy eating choices should be accompanied by lifestyle changes that give your skin the best chance to glow.

REGULAR EXERCISE
Get moving and you’ll see a natural glow, thanks to increased blood flow to the skin. Vigorous exercise is one of the best ways to generate heat in the body and assist poor circulation by redirecting blood back to your skin and extremities.

DRINK MORE WATER
Aim to drink eight glasses of water each day to keep skin hydrated, moist and plumped. Remember, if you exercise and perspire, you should drink more than the eight glasses for optimum results.

GET MORE FIBRE
A sluggish metabolism can lead to lacklustre skin, so it’s important to be consistent with your fibre intake to ensure a digestive and elimination system that functions well. According to dietitian Zoe Nicholson, women need to consume 30g of dietary fibre each day, yet the average Australian consumes only 18 grams to 25 grams a day. “Better digestive health leads to better functioning of the body, which may be reflected in the skin,” she says. “Consuming more fruit and vegetables, which contain dietary fibre, can be of great benefit to the skin.”

SLEEP
A good night’s sleep can benefit your skin. During this resting phase, your body secretes specific skin growth factors along with human growth hormones. These hormones speed up the production of collagen, the protein responsible for the elasticity and support of skin tissue.

APPLY SUNSCREEN
If there’s only one thing you do for your skin, make sure you wear sunscreen and not just when you’re at the beach, pool or outdoors in summer. It’s essential to get in the habit of wearing a sunscreen every day – at least on your face and exposed body parts, such as the neck or décolletage.

TAKE CARE WITH ...

SUGAR OVERLOAD
It’s important that you avoid sugary foods, as sugar is known to cause damage to the skin. When blood sugar goes up rapidly, sugar can attach itself to collagen in a process called “glycation”, making the skin stiff and inflexible. Losing this elastic resilience of young skin will give you deep wrinkles and make you look old.

SATURATED FAT
Minimise your intake of high-fat foods and avoid saturated animal fats. That said, it’s important to boost essential fatty acids (EFAs), such as those with Omega 3s – found in oily fish, vegetable oils, soya beans, flax and rapeseed oil – and Omega 6, found in seeds, sunflower, safflower and sesame oil. A deficiency in these EFAs can lead to dry skin and dull hair.

CAFFEINE
Coffee is a mild diuretic, so when drunk in large quantities, it can dehydrate the skin. It can also interfere with a good night’s sleep, which is essential to healthy skin. Two to three cups of coffee a day should be the maximum.

CIGARETTES
A smoker’s skin often looks grey, fatigued and lifeless. They also eventually get “smokers’ lines” around their lips. Smoking affects the circulation and, as a result, your skin gets less nourishment than it needs. That’s why most smokers never have skin with a rosy, healthy glow. Smoking allows carbon monoxide to replace the oxygen in the blood and also narrows the blood vessels. This results in decreased oxygen flow to new skin cells, causing premature wrinkling.

ALCOHOL
Keep consumption to a minimum because an excess of booze dehydrates the skin and disturbs the neurotransmitters that help us fall asleep and stay that way, which is why you get disturbed sleep when you’ve drunk too much. This plays havoc with the skin the next day.

STRESS
This is one of the key factors that contributes to ageing. The mind and skin are linked on many levels and, as many nerve endings are connected to the skin, so emotions can play out on its surface. Anxious people may fall victim to pimple or acne breakouts and severely stressed people may notice rashes and flaky flare-ups.

VITAMINS AND MINERALS THAT TAKE CARE OF SKIN

VITAMIN A
Works well on sun-damaged skin and stimulates the formation of new collagen. Look for creams with retinol, retinyl linoleate and tretinoin. Try St Ives Apricot Cleanser, 184g, $10; L’Oréal Paris Revitalift Double Lift, 30ml, $35, which contains nano-capsules of Pro-Retinol A; Elizabeth Arden Intervene Stress Recovery Night Cream, 50ml, $98, with retinyl linoleate; and Biotherm White D-Tox Ultra Whitening Serum, 30ml, $120, which contains a marine extract rich in vitamins A, C and B12, to brighten skin.

VITAMIN B
Vitamin B-5 is good for moisturising and helping with blemishes and breakouts. The American Academy of Dermatology cites vitamins B-3 (niacin) and B-5 (pantothenic acid) as popular additions to skin products, mostly because they help hold in moisture. Well-hydrated skin is less likely to become irritated, says Dr Nicholas Perricone, a dermatologist and author of the book The Wrinkle Cure. Irritation may unleash a chain of events that injures tissue and hastens skin ageing, says Dr Perricone. Try ROC Hydra+ Bio Active, 40ml, $35, with vitamin B5 and glycerin to soothe and retain moisture in the skin. Folate or folic acid, a vitamin B derivative, works well on skin cell regeneration. Try Nivea Visage DNAge Cell Renewal Anti-Age Day Cream, 50ml, $25, which contains folic acid to provide cells with energy.

VITAMIN C
Increases elastin tissue growth and collagen production, and promotes skin radiance. Look for L-ascorbic acid, ascorbic palminate and magnesium ascorbyl palmitate or Ester-C. Look at Pod Liquid Detox, 150ml, $60, enriched with Kakadu plum, which contains huge amounts of vitamin C, and Skeyndor Pure Vitamin C Intense Recovery Factor, $134 for three 12ml ampoules. The product is formulated with 6 per cent oil-soluble vitamin C, a new-generation vitamin C which packs up to seven times more punch than regular vitamin C. For stockists, phone 1800 554 545.

VITAMIN E
Works well on stressed, dehydrated and ageing skin, to moisturise and rejuvenate. Look for Tocopherol. Try Mono Derma Vitamin E capsules, $80 for 28, with 5 per cent Tocopherol, or Natio Natural Vitamin E Moisturising Cream, 100g, $14.

VITAMIN F
This is an essential unsaturated fatty acid that helps nourish and regenerate the skin. Find it in Elemis Liquid Radiance Phase 2 Vitamin Boost, which is a part of the Elemis Liquid Radiance Cell Renewal System, which contains two 10ml vials for $192, for use over a 30-day period. Phase 1 is for use for the first 15 days and the second vial (phase 2) is for use over the next 15 days.

VITAMIN K
Improves skin elasticity and helps deal with broken capillaries and rosacea. Try Ultraceuticals Dark Circle Eye Cream, 20g, $95, and Indio Multi-V Serum, 30ml, $139, which contains vitamin K to reduce redness.

COPPER
Promotes collagen and elastin production. Try Neova Perfecting Elixir, 30ml, $180, and Neova Nourishing Lotion, 50ml, $130. For stockists, phone 1300 799 709.

OMEGA 3, 6 AND 9
Great for moisturising and regenerating. Try Trilogy Age Proof Replenishing Night Cream, 60g, $43.

ZINC
Zinc and zinc oxide are used in many moisturisers, salves and sunscreens to soothe and repair. Try Garnier Nutritionist Regenerating Daily Moisturiser, 50ml, $16.60, with zinc from grapefruit water; Invisible Zinc Daywear Anti-ageing Facial Moisturising Sunscreen, 50g, $26; and Cosmedix Protect RX, 30ml, $115.50, which protects and moisturises.

CO-ENZYME Q10
Found in every living plant or animal cell, Co-Enzyme Q10 is great for skin lacking vitality and glow. Try Shi’Jano Original Day & Night Crème, 50ml, $98, with Co-enzyme Q-10 and alpha-lipoic acid; and Nivea Visage Anti-Wrinkle Q10 Plus Day Care 50ml, $19.